Summertime and the living is...steamy. If you are like me you love taking your fitness outdoors in the warmer weather. I take walks on the beach and play lots of tennis, but it can be challenging when the temperature spikes and humidity rises. I try to avoid the heat of the day by playing early or in the evening and all summer long you will never see me without a water bottle in my hand. I start my day with a big glass of water and drink water all day. Staying hydrated in the heat is vital during the summer, but especially if you are exercising outside. Here are some others tips for exercising safely during the dog days of summer.
1. Wear Appropriate Clothes
The right clothes make a world of difference. Your clothes should allow for a full range of motion and proper air flow.
2. Drink A Lot Of Water
Unless you are exercising intensely for hours outdoors, the only drink you need is water. Drink water all day long and be sure to keep a water bottle with you and drink at least every 20 minutes during your workout. Nothing is worse than getting dehydrated while exercising.
3. Don't Forget The Sunscreen
If you're going to be working out in the sun, sunscreen is a must. You need to wear sunscreen with an SPF of at least 30. Get a good sports sunscreen that will stay on, even while you are sweating. While you're at it, don't forget the sunglasses and visor or hat.
4. Avoid The Heat of The Sun
Plan to workout out in the early morning or later in the evening to avoid the hottest part of the day. If possible, find a shaded area for your workout.
5. Listen To Your Body
Be smart. You don't need to go all out when temperatures rise. Consider doing a shorter, less intense workout and take breaks if needed. If you start cramping, getting dizzy, or feeling ill, STOP. It is just not worth it to push it. Consider exercising indoors or jump in the pool, ocean, or bay. You can stay cool and get fit at the same time.